When you look in the mirror, you can see that your stomach is straight, your ass is upturned, and you often feel that your lower back is sore, which may be the effect of the forward tilt of the pelvis.
The pelvis mentioned here is a set of skeletal structures, which are stuck high on both sides of our pants belt, and belong to the part of the pelvis.
The "tail" of the spine (lumbosacral spine) on the pelvis.
The lower thigh bone (femur) mechanically plays a role in transmitting the weight of the upper body of the human body to the lower limbs.
Originally, the pelvis was not a completely horizontal "pelvis", but was centered on the hip joint at the thigh, with a slight forward tilt angle to the side of the tummy, averaging about 13° [2,3].
However, when various factors cause the tilt range to be too large, the pelvis becomes forward-leaning.
For example, long-term legs and sedentary.
(Source: Network)
Often wear high heels and pout.
(Source: ergologico.com)
Abdominal obesity as well as other pathological factors.
(Source: corewalking.com)
Seeing this, many people who "lie guns" may want to test whether they are leaning forward in the pelvis.
The Internet also gives a lot of methods, such as standing against the wall, seeing if the back can stuff a fist and so on.
In fact, these can only be used as simple tests and do not have sufficient scientific basis.
If you want to know if you are pelvic forward, the most reliable thing is to spend more than a dozen dollars to hang up a number, take a standing pelvic ortholate position, and let the doctor measure the real pelvic forward angle for you.
(But be aware that the projection angle of the film will also have an impact)
Especially for people who have already developed symptoms, it is more recommended to clarify the cause and correct it in time, because the pelvic forward tilt may bring a series of effects.
Excessive forward tilt of the pelvis often leads to a long-term tension of the lower back muscles.
Excessive force of the low back muscles is easy to produce fatigue, and over time it is easy to lead to the symptoms of lumbar muscle strain and waist pain.
The "false buttocks" brought about by the forward tilt of the pelvis will also hurt the waist!
It increases the "bending" angle of the lumbar spine, which in turn increases the pressure on the lumbar discs and surrounding soft tissues.
(Source: posture muscle motion)
Over time, it may accelerate the "retirement" of the lumbar spine (degenerative changes) and even increase the risk of forward slippage and dislocation of the lumbar spine to a certain extent.
The pelvic leaning forward will also overextend your knee joint, pressurizing the knee joint, which may cause knee soreness under long-term effects.
Finally, in order to maintain the stability of the standing, the spine itself maintains an upright balance in the sagittal position (viewed laterally).
If the pelvis is tilted forward excessively, the body will compensate through the spine and lower limb joints, which will accelerate the degeneration of the spine over time.
Sisters who are troubled by the pelvic forward tilt, don't worry, the rescue method is here!
01 First of all, we must seek medical treatment to clarify the cause, form these 3 habits in life, and solve the problem from the root
Do not deliberately straighten your stomach and pinch your ass;
Wear less high heels;
When sitting and working, the waist is straight, do not sit on the soft sofa, avoid half asleep and half lie, and avoid sitting for a long time.
Tips:
When you sit up, put your back on the back of the chair, so that you can sit straight without getting too tired, you can try it.
02 Strengthen the muscle strength to maintain pelvic neutrality through exercise
The maintenance of the pelvic position mainly depends on the contraction of the surrounding muscles, such as the iliopsoas muscles, polyfibrous muscles, lumbar muscles and so on.
Muscles that maintain pelvic position
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Just like a big tree wants to stand firm, the roots must be very rich and strong.
And the "roots" of the pelvis are these muscles.
Therefore, strengthening and balancing the strength of the muscles before and after the pelvis is equivalent to letting the pelvis "take root".
The specific actions are as follows, all the actions should be done according to their ability, do not force it, friends with low back pain are recommended to seek medical treatment first:
1. Stretch the paravertebral muscles at the back of the spine
Cat-like decomposition, stretching the spine section by section, moving like a wave:
2. Strengthens the anterior abdominal core muscles
Gentle Version: Curl your abdomen and extend your hands forward at the same time, slide up from the front of your thighs to your knees, hold it for about 5 seconds, and slowly fall to your supine.
3. Strengthens hip muscles
Don't put your heels too far from your ass, lift your toes, heels and step on the floor/bed, and slowly lift and lower your pelvis up and down.
Finally, I want to tell you that pelvic leaning forward is only a position state, do not be overly troubled by this pelvic state, and do not rush to buy various personal training courses.
For most people, correcting bad habits and exercising scientifically can help you correct this posture and avoid bad influences!
Reviewer
Liu Tie | Deputy Chief Physician of department of orthopedics, Beijing Chaoyang Hospital, Capital Medical University
bibliography
[1] Herrington L. Assessment of the degree of pelvic tilt within a normal asymptomatic population. Man Ther. 2011 Dec;16(6):646-8. Epub 2011 Jun 11.
[2] Vialle R, Levassor N, Rillardon L, et al. Radiographic analysis of the sagittal alignment and balance of the spine in asymptomatic subjects. J Bone Joint Surg Am. 2005;87(2):260-267.
[3] Suits WH. Clinical Measures of Pelvic Tilt in Physical Therapy. Int J Sports Phys Ther. 2021 Oct 1;16(5):1366-1375.
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